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Fri

February

05

1 Arm DB Thruster, Burpees E-mail

Strength: Weighted pull-up 5-5-5 (75/80/85%) Go for rep max on third set

WOD:

21-15-9 reps for time of:

Right arm DB thruster (20% of BW)

Left arm DB thruster (20% of BW)

Burpees

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Daniel Mayfield   |February, 7 2010 - 9:23 pm
avatar 45lb 40lb 40lb

8:29 for the WOD with 30lb
Charles Te   |February, 7 2010 - 8:39 am
avatar 10#,10#,10#

WOD: 9:45 25#
Thomas VanNort  - 1 Arm DB Thrusters/Burpees   |February, 6 2010 - 12:49 pm
avatar 3x5 Green Band Pull-ups

WOD: 30# for 11:49
shanna lakin  - sp/wpu/dbthrusters/burpees   |February, 6 2010 - 11:27 am
avatar SP 58x5 61x5 64.5x5

WPU GBDH-PB+BB-PB(3)/(2)

9:36 rxd- 30# which is a WHOLE lot closer to rx'd than 25 for me
Lindy Lou  - 1 Arm DB Thruster, Burpees   |February, 5 2010 - 5:54 pm
avatar Strength: 3x5 Weighted Pull-ups (75/80/85%)

Blue band, black band, blue band (I can barely get 15# on one pull-up)

WOD: 10:02, 20#

Was just grateful to finish this one. Brice's "You know it's gonna suck" pep talk to Lauren and me before the WOD was great.
Melissa Burks  - 1 arm DB thrusters/burpees   |February, 5 2010 - 4:25 pm
avatar Weighted pull-ups
Doesn't just getting my big butt up count? Greenband deadhang pull-ups only.

WOD
11:15 10# DB. I wish that was 20% of my BW
T$ Azevedo  - Death by WOD   |February, 5 2010 - 4:14 pm
avatar 3x5 Weighted pull ups using about -20 lbs of weight (blue band)

15:00 on the WOD
25 lb

I died a little bit this morning. It was fun.
David Jordan  - 1 Arm DB Thruster, Burpees   |February, 5 2010 - 2:30 pm
Bent over rows 95-105-115

9:54 on the wod.
Ryan Bittle  - 1 Arm DB Thrusters/Burpees   |February, 5 2010 - 1:31 pm
avatar WOD: 40# 10:35
Waders -  - 1arm db thrusters and burpees   |February, 5 2010 - 1:01 pm
avatar pull ups 8kg, 16kg, 24kg,
WOD 8:44 Rx with one 16kg kb for thrusters
Tom Russell  - What in the metric system?   |February, 5 2010 - 1:25 pm
avatar Did you wake up in Europe today?
Waders -  - kilos   |February, 5 2010 - 9:32 pm
avatar if you lift in kilos you feel 10x's stronger, i can't explain it it's just science
Adam Borders  - 1 Arm DB Thrusters, Burpees   |February, 5 2010 - 12:38 pm
avatar Weighted Pull-ups: 3 Blue band dead hang 2 kipping, 3 BB DH 2 Kipping, and 4 BB DH and 1 kip...

WOD: 10:05 25# should have done 30#

BTW. Started doing CF in Nov and my weight was 225# to 220#, got on the scale today just to see if i could do 20% of weight and I weighed 209#! hopefully the scale is not broken
Jared Muse  - Good Job   |February, 5 2010 - 12:49 pm
avatar Keep up the good work!
Lindy Lou  - Outstanding!   |February, 5 2010 - 5:48 pm
avatar Shows how hard you're working.
Jared Muse  - 1 Arm DB Thrusters/Burpees   |February, 5 2010 - 11:17 am
avatar Weighted Pull-ups
70 X 5
75 X 4
80 X 3

Wod 35# thrusters
7:46

Really good 9:00 class. Nothing but Firebreathers!
Laura Rankin  - 1 Arm DB Thrusters/burpees   |February, 5 2010 - 11:13 am
avatar Weighted pull ups. This was kind of amusing to me. Since my 1 RM is 15, I needed to do 11.25#, 12# and 12.75# for 5 reps. I'm just not there yet. So, here is the mess that Shanna and I came up with...
5--bodyweight deadhang pull ups
1--11 pound deadhang PU (1 plate weighted vest)
5--11 pound kipping PUs (1 plate weighted vest)
2--5 pound deadhang PUs

On the WOD: 8:02, and again I had to modify. 25# right arm (close to Rx'd on weight) and no weight on left arm (shoulder problem again--need another shot)

Awesome job on the weighted pull ups, Jared! Fun to watch. And thanks Shanna for helping me get everything modified.
shanna lakin  - anytime   |February, 6 2010 - 11:31 am
avatar good job on those pullups
Tom Russell  - Pull-ups; 1 Arm DB Thrusters, Burpees   |February, 5 2010 - 9:16 am
avatar Strength: Weighted pull-up 5-5-5
10-10-15

WOD: 21-15-9 reps
Right arm DB thruster (20% of BW)
Left arm DB thruster (20% of BW)
Burpees
9:13 (30#)

Good group. Good workout. Good day.
Kristen Dolf  - J LO!!   |February, 5 2010 - 9:12 am
avatar I need some info from you lady! What size are your lifting shoes?!?! Yours fit, but there was no size on the shoe. THanks!!
Jennifer Penland  - Lifting Shoes   |February, 5 2010 - 9:29 am
avatar It's deceiving, because they come in European sizes. David ordered them online and apparently there is a chart that converts sizes. I wear a 6 1/2, so whatever that is in European sizes. The size may be on the inside of the shoe if you want to look. You will love lifting shoes!
Timothy Blackwell  - 1 Arm DB Thruster, Burpees   |February, 5 2010 - 8:42 am
avatar Strength: 1.5Pd+10#(2), 1.5Pd(3), 43#(16)

Used the vest with added weight for the last set. Seemed to make a difference.

WOD: 8:45(35#)
Amanda Filbeck  - 1 Arm DB Thruster, Burpees   |February, 5 2010 - 8:31 am
avatar Strength: Weighted pull-up 3x5 (75/80/85%) Go for rep max on third set
- 5 w/ skinny blk band
- 9 kips
- 8 kips

WOD:
21-15-9 reps for time of:
Right arm DB thruster (20#)
Left arm DB thruster (20#)
Burpees

12:28
Kameron Rosenau  - DB Thrusters and Burpees   |February, 5 2010 - 8:22 am
avatar 5x3 weighted pullups: 1.5pd+10#, 1.5pd+15#, and 2 pd (5)

21-15-9 db thrusters and burpees
Used 35# DB WOD: 5:10 rx'd
Randy Shrauner  - 1 Arm DB Thrusters/Burpees   |February, 5 2010 - 8:00 am
avatar Love the Old School CF Warmup, thanks Brice!

3X5 Pullups
If you use 15 More pounds, Kam, we will be pulling the same weight!

9:58 on the WOD
1 Pood KB

Great week at the 0600!
Kameron Rosenau  - If only....   |February, 5 2010 - 8:23 am
avatar Randy I feel your pain. You, my friend, are one strong individual to be pulling that much weight up above the bar! Good work today!
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